A little awareness can go a long way
Like most things, there are caveats when it comes to fasting. Some nutritionists believe that if you are not careful, fasting can be a slippery slope to eating disorders and unhealthy food habits. Prior to fasting, it’s important to know how your body reacts to stress.
Victoria says it is important to realise that fasting is not a type of diet, but merely a schedule for eating. It is important to make sure intermittent fasting is done correctly, focusing on eating a diet full of whole foods and avoiding processed foods.
For those who have food sensitivities and intolerances to foods such as dairy, soy, gluten and artificial sweeteners, continuing to avoid these foods in the eating hours will enable them to see the best results. ‘Also, often in intermittent fasting, people consume larger meals in a smaller eating window that could put extra pressure on the digestive system,’ she says. ‘This is especially apparent for those with existing digestive symptoms such as IBS or issues with bloating or acid reflux. It is also wise to avoid intermittent fasting if you have a history of eating disorders as it might trigger unhealthy eating patterns.’
Those who suffer from low blood sugar have to be careful, as fasting can cause blood sugar levels to drop too low, resulting in symptoms like fatigue, palpitations and shakiness, she says. While intermittent fasting has been shown to help conditions like diabetes, it is extremely important that the individual consults a medical professional before fasting.
Victoria also raises a less-thought-of aspect. ‘Fasting might also bring with it some awkwardness in social situations, where others are meeting and dining outside of your eating window. This can leave a person feeling left out, so it is good to have a response ready and prepared for such times. Not eating can also bring with it some uncomfortable physical symptoms for some, for example some may experience constipation, fatigue, lack of concentration and focus, headaches, bad temper (or what’s commonly known as hangry, that’s anger due to hunger).’
Importantly, it is not appropriate for everyone. ‘People who are underweight (with a BMI lower than 18), with a history of eating disorders, diabetes or other medical conditions, pregnant or breastfeeding women, as well as children, teenagers, and athletes are strongly recommended to consult their doctor before going on such diet plans,’ says Dr Coussa.
If you are still tempted to go on a fasting diet, Dr Coussa says healthy eating habits and nutritious foods on non-fasting days can help. ‘Remember, there is no one-size-fits-all diet or a magical solution. The best diet remains the one that is customised to your body and lifestyle and will help you achieve and maintain a healthy weight, physical and mental well-being.”